October 2016

Strict Press: one rep mx 7 rounds 35 double unders (75 skiers) 15 rows (60/35) 3 bmups (rx+muscle ups)

sumo deadlift 6×2@75% 200 moderate 200 fast 400 moderate 200 fast 200 moderate 400 fast 200 moderate

32 dumbbell push press (35/60) 32 toes 2 bar 32 db front squat 32 db hang cleans 32 bx jump overs Rest 4 minutes Repeat... Read More

Bench Press 5×3 3 rounds 200m run 20 curls (25/55) 20 hand release push ups

Push press & Jerk 5 sets 2 push press+4 Jerks ACROSS 15 min amrap “Ladder x2” 2 Hang Squat Clean 95/135 2 Burpees 4 4

5 rounds 5 kb swings (62/35) (72/45) 7HSPUS 10 Box Jumps (20/24) (24/30)

Power clean 6×2 across Deadlift 6×2 across For Time: 400m run 30 powercleans (135/95) (155/135) 30 Pull ups 400m run

5×3 Front Rack Lunge & Lunge then Sh to OH (ACROSS) 3-7-3 1 complex (Lunge Lunge SH to OH) 15 front squats (135/95) (RX+155/115)

30 CTB PU 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans (135/95) 400m Run 30 CTB PU

Bench press 4×15 EMOM 5mins 3 tap abs until :45 5-1 Man makers (35/55) :30 sec plank 20 sit ups